All natural strength journey

**ADC53** · 10-24-2020, 12:37 PM

I have been training since 2010, mainly for soccer but quit playing, now concentrating on pure strength, with a focus on OHP and deadlift. My aim is to break the East Midlands regional deadlift record, which is 260kg/573lbs in the 125kg weight class.

I'm kinda limited since I'm training at home with 207.5kg and only got 12.5kg dumbells, so focussing on OHP and lightweight dumbell bench press.

Stats:

Age: 32
Height: 191cm
Weight: 106kg

Routine

Monday

Deadlift 5/3/1
Front squat 5x5

Tuesday

OHP 5/3/1
Barbell row 5X5
Dumbell bench press 5X5
Pull ups 5X5

Thursday

Deadlift 8 x 3 at 50-60% 1rm
Front Squat 5x5

Friday

OHP 5/3/1
Barbell row 5 x5
Dumbell bench 5 x 5
Pull ups. 5x5

**PhDPepper1111** · 10-26-2020, 08:29 AM

Good luck!
Sounds familiar - I mostly lifted for soccer and other sports for 30 years, training strength now.
If you are really training for strength, you have to figure out how to get some heavy barbells - or join a gym. I found a great gym in my area that focuses on powerlifting and strongman for $25 a month for their basic membership. I was training at a YMCA that gave a good military discount, but of course their equipment wasn't ideal for training heavy either.

**ADC53** · 10-26-2020, 10:15 AM

Originally Posted by PhDPepper1111

Good luck!
Sounds familiar - I mostly lifted for soccer and other sports for 30 years, training strength now.
If you are really training for strength, you have to figure out how to get some heavy barbells - or join a gym. I found a great gym in my area that focuses on powerlifting and strongman for $25 a month for their basic membership. I was training at a YMCA that gave a good military discount, but of course their equipment wasn't ideal for training heavy either.

I got 407 pounds of weights but only got 12.5kg dumbells and will buy some more unless the lockdown ends and then I will join this strength gym that is like $30 for the month.

**ADC53** · 10-26-2020, 10:20 AM

I do not have microplates and the smallest increment I got is 11 pounds, so the 5/3/1 program is not exact.

Deadlift:

154 x 7, 220 x 5, 264, x 3, 330 x 1

**ADC53** · 10-31-2020, 07:25 AM

OHP

132 x 5

Barbell row

132 x 5 x 3

Dumbell bench

27 x 12 x 12 x 12

Dumbell row

27 x 12 x 12 x 12

**ADC53** · 10-31-2020, 07:26 AM

Edit

**ADC53** · 11-15-2020, 09:57 AM

Monday

Deadlift

70kg x 6, 120kg x 3, 150kg x 1, 170kg x 1, 180kg x 1

Squat

12.5kg x 12 x 12 x 12

Tueday

OHP

40kg x 8, 50kg x 3, 55kg x 5 x 3

Barbell row

55kg x 5 x 5 x 5

Dumbell Bench

12.5kg x 12 x 12 x 12

Dumbell row

12.5kg x 12 x12 x 12

Saturday

OHP 40kg x 8, 50kg x 6 x 3

Barbell row 50kg x 5 x5 x5

**ADC53** · 11-20-2020, 10:21 AM

Increased my calories of late and eating 4 meals per day now, weigh about 108kg at about 20% bodyfat.

Thursday

SLDL

70kg x 5, 100kg x 3, 120kg x 2 x 2

Front squat

50kg x 5 x 5 x 5

Friday

OHP

20kg x 12, 40kg x 6, 50kg x 3, 60kg x 6

Barbell row

50kg x 8 x 8 x 8

Dumbell bench

12.5kg x 12 x 12 x 12

Then did some isolation stuff with the 12.5kg dumbells.

**ADC53** · 12-06-2020, 10:18 AM

Had a bad week and only started training again today.

Stiff leg deadlift

70kg x 6, 100kg x 5, 120kg x 3 x 3

Dumbell Squat

12.5kg x 12 x 12 x12

**ADC53** · 12-06-2020, 10:19 AM

Had a bad week.

Stiff leg deadlift

70kg x 6. 100kg x 3, 120kg x 3 x 3

**ADC53** · 12-08-2020, 04:01 AM

OHP

20kg x 12, 40kg x 8, 55kg x 7

Barbell row

55kg x 5 x5 x5

Then did some light dumbell work.

**ADC53** · 12-08-2020, 04:02 AM

Ordered 20kg more and I will have 205kg, the aim is for 5 plates deadlift in the next few months.

**ADC53** · 12-10-2020, 09:05 AM

Todays session:

Deadlift:

50kg x 8, 70kg x 6, 100kg x 3, 120kg x 3, 150kg x 3

Front squat

50kg x 8 x8 x8

**pandaboy89** · 12-10-2020, 09:06 AM

I’m the last natty king

**ADC53** · 12-11-2020, 10:08 AM

Originally Posted by pandaboy89

I’m the last natty king

Nice to see another natty. What are your goals?

**ADC53** · 12-11-2020, 10:10 AM

55kg strict press it too light now, can move to 60kg 3 x 5 now.

OHP

20KG X 12, 40kg x 8, 55kg x 5 x5 x5

Barbell row

40kg x8 x8 x8

Then did some light dumbell work.

**ADC53** · 12-11-2020, 10:34 AM

Short term goals:

Deadlift:

220kg/485lbs

OHP

90kg/198lbs

Long term goals:

Deadlift

300kg/661lbs

OHP

120kg/264lbs

**ADC53** · 12-15-2020, 01:49 AM

Stiff Leg Deadlift

50kg x 6, 90kg x 3, 105kg x 3 x 3 x 3

Front squat

60kg x8 x8 x8

**ADC53** · 12-15-2020, 11:18 AM

OHP

20kg x8, 40kg x 8, 50kg x 3, 60kg x 3, 65kg x 4

Barbell row

60kg x 3 x 3 x 3

Barbell curl

40kg x 8

Then did some light dumbell work.

**ADC53** · 12-19-2020, 05:14 AM

Played football instead of my deadlift session on Thursday,

OHP

20kg x 8, 40kg x 8, 50kg x 3 , 60kg x5 x3

Barbell row

40kg x 12 x 12 x12

Then did some light dumbell work.

**ADC53** · 01-01-2021, 09:29 AM

Had some time off over Christmas

Monday

Deadlift 70kg x 6, 120kg x 3, 140kg x 3 150kg x 3, 120kg x 3

Front squat 50kg x 12 x 12 x 12

Friday

OHP

20kg x 12, 40kg x8, 60kg x 3 x 3 x3 - Can move upto 65kg 3 x 3

Barbell row

60kg x 6 x 6 x 6

**ADC53** · 01-01-2021, 09:35 AM

I'm struggling with 5 reps on the deadlift and gonna end the 5/3/1. I will do 3 x 3 and move up 5kg increments for a while and then de-load every 3 weeks.

**ADC53** · 01-05-2021, 06:50 AM

Decided to start the Coan Phillpi deadlift routine. Aiming for a 205kg deadlift in 8 weeks' time.

Deadlift

40kg x 8, 70kg x 5, 100kg x 3, 120kg x 3, 150kg x 2, 165kg x 2, 120kg x 3

Front squat

60kg x 8 x8 x8

**ADC53** · 01-07-2021, 10:08 AM

Tuesday

OHP

20kg x 8, 40kg x 6, 50kg x3, 60kg x3 65kg x 3

Thursday

SLDL

50kg x 5, 70kg x 5, 100kg x 3, 120kg x 3

Front squat

40kg x 12 x 12 x 12

**ADC53** · 01-09-2021, 02:39 AM

Did a light session yesterday to mix things up.

OHP

40kg x12 x 12 x12

Barbell row

40kg x 12 x 12 x12

Barbell curl

40kg x8

Then did some light stuff.

**ADC53** · 01-14-2021, 07:06 AM

Was really busy on Monday and missed my deadlift session.

Tuesday

OHP

20kg x 8, 40kg x 8, 50kg x 3, 65kg x 3

Barbell row

65kg x 3 x 3 x 3

Then did some light work with the dumbells.

**ADC53** · 01-14-2021, 07:07 AM

Deadlift

70kg x 6, 100kg x 3, 120kg x 3, 140kg x 2, 160kg x 2, 175kg x2, 140kg x 3 x 3 x 3

Front squat

70kg x6 x6 x6

**ADC53** · 01-14-2021, 07:12 AM

I've decided to aim for the East Midlands region deadlift record here in England. It is 260kg/573lbs in the 125kg weight class.

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